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Magnesium Rich Foods

Dark Green Leafy Vegetables

About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues while only about 1 percent is concentrated in the blood. Low levels of magnesium have been associated with a number of conditions and diseases, including Alzheimer’s, type 2 diabetes, insulin resistance, migraines, hypertension, attention deficit hyperactivity disorder and heart disease. It’s possible to have a magnesium deficiency even with a healthy diet, therefore, it’s important to ensure you’re eating plenty of magnesium foods and getting enough of this vital mineral to maintain optimal health. Ten best magnesium-rich foods are as follows:-

Spinach.Dark, leafy greens are rich with nutrients, and spinach is no exception.One cup of boiled/cooked spinach has 157 mg of magnesium that is about 39 percent of recommended daily value.

Swiss Chard. Green vegetables like Swiss chard offer nutrients like magnesium that buffer the pH of the body from the effects of acidic foods. Cooked1 cup of cooked Swiss Chard contains about 150 milligrams that is 38 percent or RDI.

Dark Chocolate. It’s very rich in magnesium, with 64 mg in a 1-ounce (28 gram) serving. This amounts to 16% of the recommended daily intake (RDI). Dark chocolate is also in high in iron, copper and manganese, and it contains probiotic fiber that feeds the friendly bacteria in your gut.

Avocado. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI. Avocados are also high in potassium, B-vitamins and vitamin K. And unlike most fruits, they’re high in heart-healthy monounsaturated fat.

Seeds, Pumpkin seeds are a particularly good source, with 150 mg in a 1-oz (28-gram) serving. This amounts to a whopping 37% of the recommended daily intake. In addition, seeds are rich in iron, monounsaturated fat and omega-3 fatty acids.

Low Fat Yogurt or kefir. 1 cup: of Yogurt contain about 46.5 milligrams which is about 12 percent RDI

Banana. Bananas also contain magnesium. One large banana contains 37 mg, or 9% of the RDI and1 medium banana contains 32 milligrams of magnesium about 8 percent of RDI

Cashew Nuts. Another healthy snacking nut, cashews are also a good source of magnesium. One ounce has 74 mg of the mineral. Eat cashews by themselves or add them to a side salad for dinner.

Whole Wheat. Most whole grains are a good source of magnesium, but whole wheat flour wins with 160 mg per cup. Use whole wheat instead of white flour for baking, and buy whole wheat bread at the store.